BACK TO WORK

AM-good sleep!

PM-windy and cold today.  Hidden valley park warm up, and then 5X200M@31,35,33,32,31 w/200m recoveries and then 2X400M@120,119 w/ 2 minute rests, and then a mile cool down, and then ab work.

YSA b-ball 6-9 pm.

time to go to bed!

AM-warm up mile. lifted with 2X power clean sets. PM-8 mile tempo run w/ the boys. (7:16 average) st. james/rustic loop and then 2 more @ 7:22 on the track. for shin splints starting. I tried to get in the training room to ice, but the door was locked and i didn't want to go back and get my keys. I need to start stretching and taking care of the legs if I am going to do these faster longer miles. i am going to go w/ the club guys tomorrow. no AM run though.

AM-sleep

PM-Ran w/ the club today.  It was such a great run.  We did the virgin trail and I really had good fun running and talking with the guys.  1st mile was at 7:30 then we jumped to +/-6:55 for the next 8.  I lost them for good around mile 7, but still finished strong, and then ran up to the bluff street corner for a cool down.  I felt so good for the whole run.  Just stayed relaxed and felt really strong.  I think the weight room is paying off.    

Half heartedly lifted this AM.  I was tired after the run on Thursday.

AM-slept in late at the hotel in lehi and then hung out at the pool a little with the kids.  After 20 minutes in the hot tub (not a good idea) I decided to do 10 on the jordan river trail.  I started out okay and the birds were out.  The trail was awesome.  I just couldn't get going, so after 4.5, I turned around and stopped the insanity. 

We went and watched suzy play the v-ball tournament.  She did okay, but the coach kind of jerked here around.  She played her out of position.  Anyway, I was quite amd by the time it was all over.  I don't want to be the bad attitude parent that people always make fun of, so i just bit my tongue mostly.  They did take 2nd inthe tourney, so that was some consolation.

AM-easy warm up.  Lifted hard this morning.

PM-Kire and I went to dhhs treamills.  I went a fast 3.

AM-nothing

PM-hidden valley park loop, and then 2X200@32; 1X400@1:17; and then mr. d's loop.

AM-Lifted w/ watson

PM-bloomington bridge loop from dhhs w/ kids.

AM-easy spectrum w/ burk, mark, and sharpie

PM-kids did speed work. 5X2 min on, 2 min off; 5X1 min on, 1 min off; 2X1/2 min on, 1/2 min off and cool down.

I decided not to run w/ them and run w/ the club tonight.  I got there late, so chad and I got left.  We clipped along pretty good for the 1st 2, but then backed off for the rest of the run.

I must throw away my old faithful Bostons now.  THey really cramp my feet up and hurt my toes.  I don't know why.  I can also tellthey are broken down pretty bad.  Theat was my last pair of four of the same style.  looks like it is time to get some new pedals! 

AM-Bak and shoulders w/ watson.  My lower back has started to really hurt the last week.  I think I am lifting too heavy now, and I am going to start to scale back the lifting before the 1/2 marathon in March. 

AM-beautiful clear morning.  I decided to do the flying j figure 8 from the house.  The first 2 miles I was trying to work out some hitches, but then I got into it fairly well.  I hit the next six almost exactly at marathon pace.  The next 2 was a little slower through blomington hills, and then I pushed hit a little harder on the south side of the trail.  I did finish down at rustic, since I could tell I wasn't going to get my full 14 in unless I did.  My legs felt great.  My back is still bothering me a little.  This week was supposed to be a smaller mileage week, but with this long run, I hit 40 again.  I was quite tired by the PM, so I got a nice long nap in. 

AM-warm up and then circuit weights with laurie and core

PM-webb hill loop at +/-7:15 a mile.  4X100M barefoot striders on the turf.

AM-It is good to sleep in once in awhile!  I was feeling so drained yesterday during the run.  My legs needed a little break. 

PM-By the afternoon, I was really ready to run.  I felt so good on the warm up out to the water tank hill today.  We did 3 X 1st 2 levels for speed. And then a cool down back to the school.  We did abs on the turf.  Cody, porter, and watson were going over hurdles, so I stayed out and watched them for a few minutes.  This cody could be the next big time hurdler for us.  He has a good feel for rythym and is a fast learner.  He is a pretty decent athlete.  I want to keep him working on it for the next couple weeks and I think he could be a big surprise. 

AM-lifted chest and tris w/ watson

PM-Sprinters did starts this afternoon.  We had 20-30 mph gust out of the south, so I had them do some overspeed work.  Wanted to watch adie and blair play b-ball, so I didn't run until later.

WCCC treadmill.  I was feeling really frisky, so I decided to run the first one at 7:30, and then I dropped down to 6:40 for the next 6 and a cool down.  It was so much fun to just hammer it out for some miles.  I am feeling really strong overall right now. Barring any injuries, I think things are going to go really well for the 1/2 on the 12th. 

AM-Darien was the only one that showed this am, so we just did miles on the treadmills and then abs.

PM-I missed practice to go pick out tile for the new pool.  I am getting quite excited for the new chill spot coming this summer.  I think I may just teach summer school and not travel as much this summer, so I can hang out at the pool.  I may even call off the big bike ride, since I have to do the trek w/ laurie and the stake.  It may be a way different summer coming up. 

Anyway, I was going to run with the club today, but a bank meeting and dropping kire off at soccer got me late to the 5 pm start.  I just hung out w/ the fam for the night and watched IDOL.  I was so put off by Kara that I didn't watch the last few years, but with J LO being so easy on the eyes, I won't be missing an episode. :)

AM-lifted back, bis, and shoulders

PM-I was feeling a little jittery today like I had eaten caffeine tablets. I don't know what the deal was.  Anyway, I decided not to work with the sprinters and go out w/ mark and burk.  I told them we were going to do an easy 4, but I started pushing the pace early and ran the 1st in 6:55, the next in 6:45, the next in 6:40, the next in 6:50 up the tamarisk hill.  They left me at mile 4.  I went around 6:55 for the last but they were long gone by then.  It was definitely not the easy 4 we had started out doing, but it was good to burn up some energy.

The b-ball team whipped juan diego.  Ler had a ridiculous dunk.  It literally looked like he had gone off a mini-tramp.  Nasty!! 

AM-Teach at merit badge pow-wow.  Not my favorite but I told them I would.

PM-dhhs treadmill.  5@ 38 minutes exactly.  i didnt get in there until 8 pm, so the motion sensor went off after i was about a mile and a half into the run.  It was quite eerie to run in the dark with just the treadmill lights shining.  I did have my ipod playing or the silence and the dark would have been over the edge. 

My miles were quite a bit off this week, because I didn't get a long run in.  And even though I ran every day, I felt a little like I was slacking this week.  Next week should be at 45 miles before I taper a bit for the 1/2 marathon in LV.  Time to work hard next week.

AM-2 miles easy treadmill miles and then chest, shoulders tris at dhhs.  After Kires soccer game chad and I went out and got 8 in north trail to snow park/river road/south trail.  We tried to keep it around 7:30, and then I ran the last mile at 6:41. I am feeling so good the last couple days.  It must be the fewer miles I ran last week, plus the weights.  We will see how it goes for the race coming up. 

Anyone who has a "fastrunning" blog must see this video for self-discovery:

http://www.youtube.com/watch?v=Cw5MHsO-JI8&feature=related

My wife says it is the exact conversation she would like to have with anyone who runs longer than the distance needed to escape a rabid dog!

AM-run w/ mark and darien to spectrum.

Went to Garn Barnsons funeral in Circleville.  It was 9 degrees and snow on the ground.  It was very pretty over the mtn. and though the canyon, but I am glad I don't live there!  Got home just in time ofr the meeting.

PM-Meeting after school for track.

I didn't take time to change, so I didn't run with them. 

kids ran 1 mile, 1X200, 1X300@ 15 sec. for 1st 100 and 28 for last 200, 2X200, 2X400, 1 mile.

By the I was tired and wanted to veg., so I zeroed out in the PM.

AM-warm up mile, and back, bis, and core.  I had a few more team members show up this AM.

PM-It was supposed to be a easy 6, but turned in to a blazer.  We went out at 7:11, then down to 6:42, 6:50, 7:11, 6:32, 7:02.  I tried to catch the front group, but they were blazin' today.  They did 4X100 striders, and core.  

I decided to do 3 more on the track at +/- 7:10.  I was definitely done after that.  

PM-the team ran 1000s and then 200s today.  i had to pick up kire at school and i was going to run w/ the club today, so I just got there late.  mark, brady, and burk were just finishing up so I jumped in on their last 200.  we ran the 1st 100 as a strider, then I started to challenge a little.  By the last 50 we were going all out.  Mark is getting blazin fast.  we were at 28 for the 200.  I did a 800 just while I was waiting for everyone to finish.  I couldn't get over to run w/ the club, because of kire's pack meeting, so I went to wccc and did 9 on the treadmill.  7:30 a mile, so close enough to marathon pace.   

AM-easy 2 on treadmill then lifted back, bis, and shoulders.

PM-rode with the purdys to SLC.  Watched DHHS b-ball get beat by Morgan in the semis.

Stayed up in SLC to watch alexas v-ball on saturday. 

Zeroed out today.  It snowed 6 inches in SLC.  The kind of snow that makes great snowballs, but becomes cold water in your running shoes, so I slept in and flaked.

AM-2 miles on treadmill before I lifted.

PM-it was kind of cold during track practice, and I we had about 140 kids out for the 1st day of track.  It was quite fun to se what we have potentially. 

Anyway, I decided to go to wccc and run 10 on the treadmill.  After I got into the run (1st 4) I felt quite good, and not too boring.  I went 5 around 7:55 and then turned it up to 7:15 for the last 5.  I was exactly at 7:30 for 10 when I finished.